Food, Family & Fun

A Seasonal Guide to Healthy Eating
Commemorating 50 years of School Lunch


Barbecued Beef

45 minutes to 1 hour
Serves: 4

Serve on crusty Kaiser rolls or hamburger buns.

  • 1 pound lean beef stew meat, cut into 1" to 2" pieces
  • 1 Tbsp vegetable oil  Barbecue Sauce:
  • 1 cup catsup
  • 1 Tbsp water
  • 2 Tbsp cider vinegar
  • 3 Tbsp brown sugar
  • 2 tsp yellow prepared mustard
  • 1 Tbsp minced onion
  • 1 tsp Worcestershire Sauce (optional)
  • 1/2 tsp chili powder 1 tsp cumin powder

Preheat oven to 375 degrees F.

1. In a medium sauce pan over medium high heat, add oil and brown beef stew meat on a11 sides until well browned. Remove from heat and add remaining barbecue sauce ingredients to beef. Stir well.

2. Place into an oven proof baking dish, cover and bake for 45 minutes to 1 hour or until beef is tender and shreds easily.

Nutrients per serving
1/2 cup

  • Calories 136
  • Saturated fat 1.9 g
  • Iron 1.4 mg
  • Protein 9 g
  • Cholesterol 26 mg
  • Calcium 14 mg
  • Carbohydrate 12 mg
  • Vitamin A 36 RE
  • Sodium 394 mg
  • Total Fat 6.2 g
  • Vitamin C 5 mg
  • Dietary Fiber 1 g


You can find healthy food choices when eating out. Remember the Food Guide Pyramid and eat the minimum number of servings from each of the Pyramid's food groups each day. Even fast-food restaurants offer healthier alternatives. Try selecting a side salad or baked potato for a change from french fries.


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